Phunzirani kuchepetsa nkhawa

Tonsefe timakhala ndi nkhawa nthawi ina. Ndimachitidwe abwinobwino komanso athanzi kusintha kapena zovuta. Kupanikizika komwe kumachitika kwa milungu ingapo kungakhudze thanzi lanu. Pewani kupsinjika kuti musakudwalitseni pophunzira njira zabwino zothanirana ndi izi.

Phunzirani Kuzindikira Kupanikizika

Gawo loyamba pothana ndi kupsinjika ndikuzindikira m'moyo wanu. Aliyense amamva kupsinjika munjira ina. Mutha kukwiya kapena kukwiya, kusowa tulo, kapena kupweteka mutu kapena m'mimba. Zizindikiro zanu zapanikizika ndi ziti? Mukadziwa zomwe muyenera kuyang'ana, mutha kuyamba kuyisamalira.

Onaninso zomwe zimakupsetsani nkhawa. Izi zimatchedwa opanikizika. Zovuta zanu zitha kukhala banja, sukulu, ntchito, maubale, ndalama, kapena mavuto azaumoyo. Mukamvetsetsa komwe kupsinjika kwanu kumachokera, mutha kupeza njira zothetsera nkhawa zanu.

PEWANI KUPETEZA MAFUNSO KWAMBIRI

Mukakhala ndi nkhawa, mutha kubwereranso pamakhalidwe oyipa kuti akuthandizeni kupumula. Izi zingaphatikizepo:

• Kudya mopitirira muyeso
• Kusuta ndudu
• Kumwa mowa kapena kugwiritsa ntchito mankhwala osokoneza bongo
• Kugona kwambiri kapena kusagona mokwanira

Makhalidwewa atha kukuthandizani kuti muzimva bwino poyamba, koma atha kukupweteketsani kuposa momwe amathandizira. M'malo mwake, gwiritsani ntchito malangizo omwe ali pansipa kuti mupeze njira zabwino zokuchepetsani nkhawa.

DZIWANI ZOTHANDIZA MABUSASI OTHANDIZA

Pali njira zambiri zothanirana ndi kupsinjika. Yesani ochepa kuti muwone omwe akugwirira ntchito bwino.

• Zindikirani zinthu zomwe simungasinthe. Kuvomereza kuti sungasinthe zinthu zina kumakupatsani mwayi woti musiye ndikukwiya. Mwachitsanzo, simungasinthe zakuti muyenera kuyendetsa nthawi yothamanga. Koma mutha kufunafuna njira zopumulira paulendo wanu, monga kumvera podcast kapena buku.
• Pewani zochitika zovuta. Ngati mungathe, chotsani komwe kumayambitsa nkhawa. Mwachitsanzo, ngati banja lanu likukangana nthawi ya tchuthi, dzipatseni mpumulo ndikupita kokayenda kapena kuyendetsa galimoto.
• Chitani masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi tsiku lililonse ndi njira yosavuta komanso yabwino kwambiri yolimbanirana ndi kupsinjika. Mukamachita masewera olimbitsa thupi, ubongo wanu umatulutsa mankhwala omwe amakupangitsani kuti mukhale osangalala. Itha kukuthandizaninso kutulutsa mphamvu zowonjezera kapena kukhumudwa. Pezani china chomwe mumakonda, kaya ndi kuyenda, kupalasa njinga, softball, kusambira, kapena kuvina, ndipo chitani kwa mphindi 30 masiku ambiri.
• Sinthani kaonedwe kanu. Yesetsani kukhala ndi malingaliro abwino pazovuta. Mungathe kuchita izi mwa kuchotsa malingaliro oipa ndi ena abwino. Mwachitsanzo, m'malo mongoganiza kuti, "Chifukwa chiyani zinthu sizimayenda bwino nthawi zonse?" sintha lingaliro ili kuti, "Nditha kupeza njira yothanirana ndi izi." Zitha kuwoneka zovuta kapena zopusa poyamba, koma mukazichita, mutha kuzipeza zikuthandizani kusintha malingaliro anu.
• Chitani zomwe mumakonda. Mukapanikizika, chitani zomwe mumakonda kuti zikuthandizeni kunyamula. Zitha kukhala zosavuta monga kuwerenga buku labwino, kumvera nyimbo, kuonera kanema yemwe mumakonda, kapena kudya ndi mnzanu. Kapena, tengani zosangalatsa kapena kalasi yatsopano. Chilichonse chomwe mungasankhe, yesetsani kuchita chinthu chimodzi patsiku chomwe chili chanu.
• Phunzirani njira zatsopano zopumira. Kuyeserera njira zopumulira ndi njira yothanirana ndi kupsinjika kwa tsiku ndi tsiku. Njira zopumulira zimathandizira kuchepetsa kugunda kwa mtima wanu ndikuchepetsa kuthamanga kwa magazi. Pali mitundu yambiri, kuyambira kupuma kwambiri ndikusinkhasinkha mpaka yoga ndi tai chi. Tengani kalasi, kapena yesani kuphunzira kuchokera m'mabuku, makanema, kapena pazomwe zili pa intaneti.
• Lumikizanani ndi okondedwa. Musalole kuti kupsinjika kukulepheretseni kukhala ocheza nawo. Kupeza nthawi yocheza ndi abale anu komanso anzanu kungakuthandizeni kuti mukhale bwino ndikuyiwalani zakupsinjika. Kuuzana zakukhosi kungakuthandizeninso kuthana ndi mavuto anu.
• Muzigona mokwanira. Kugona mokwanira usiku kungakuthandizeni kulingalira bwino ndikukhala ndi mphamvu zambiri. Izi zidzakuthandizani kuthana ndi mavuto aliwonse omwe angabuke. Ganizirani pafupifupi maola 7 mpaka 9 usiku uliwonse.
• Muzidya zakudya zopatsa thanzi. Kudya zakudya zabwino kumathandizira thupi lanu ndi malingaliro anu.Pitani pazakudya zotsekemera kwambiri ndikunyamula masamba, zipatso, njere zonse, mkaka wopanda mafuta ambiri kapena mapuloteni.
• Phunzirani kukana. Ngati kupsinjika kwanu kumabwera chifukwa chokhala wambiri kunyumba kapena kuntchito, phunzirani kukhazikitsa malire. Funsani ena kuti akuthandizeni mukawafuna.

ZOTHANDIZA

Ngati simungathe kuthana ndi nkhawa nokha, mungafune kuyankhulana ndi omwe amakuthandizani pa zaumoyo. Kapena ganizirani zakuwona wothandizira kapena mlangizi yemwe angakuthandizeni kupeza njira zina zothanirana ndi kupsinjika kwanu. Kutengera zomwe zimayambitsa kupsinjika kwanu, mungapeze kuti zimathandiza kulowa nawo gulu lothandizira.

Kupsinjika-kuwongolera; Kupsinjika - kuzindikira; Kupsinjika - njira zopumulira

• Kuchita masewera olimbitsa thupi
• Kutentha ndi kuzirala
• Kupsinjika ndi nkhawa

Ahmed SM, Hershberger PJ, Lemkau JP. Zovuta zamaganizidwe azaumoyo. Mu: Rakel RE, Rakel DP, olemba. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chaputala 3.

Tsamba la American Academy of Family Physicians. Kuthetsa kupsinjika kwa tsiku ndi tsiku. familydoctor.org/stress-how-to-cope-better-with-lifes- zovuta. Idasinthidwa pa Disembala 21, 2016. Idapezeka pa Okutobala 15, 2018.

Tsamba la National Institute of Mental Health. Zinthu 5 zomwe muyenera kudziwa zokhudzana ndi kupsinjika. www.nimh.nih.gov/health/publications/stress/index.shtml. Idapezeka pa Okutobala 15, 2018.